Humans have an instinctual fear of hunger. Today, most of the people can know where their next meal is coming from, but their reaction to hunger still has not evolved with the world of convenience. This is the reason why if you are hungry, the thought of being hungry may be able to make you run to the mini-mart for sustenance. In case you are trying to lose weight, you also need to listen to your body’s signals to eat properly. When you have the best diet, you also need to listen to your body in order to feed it the right amount. As hunger may become diet enemy number one, you may eat more than the amount your body actually needs or get too hungry and then be out-of-control cravings.
How To Avoid Overeating Naturally At Home – Top 23 Effective Tips
In this article, I would like to reveal the list of best tips on how to avoid overeating. These tips will help you eat less while you still eat to stay satisfied. Keep your head on the How to page and discover the ways to avoid overeating. The tips and techniques that can help you overcome and avoid overeating in the article today are:
1. Use The Hunger Scale
You need to learn the way to recognize the physical cues that show a true need for nourishment. Before eating, use the hunger scale to figure out your actual food needs:
Starving: an empty feeling that may go along with light headedness or the jitters that are caused by the decrease in blood sugar levels from a shortage of food.
Hungry: the next meal is on the mind. Within the hour, in case you do not eat, you will get into the dangerous starving territory.
Moderately hungry: the stomach might be growling, and you need to plan how you will give an end to that current feeling. This is considered as an optimal eating time.
Satisfied: You are not full, but not hungry. You are comfortable and can wait for noshing.
Full: In case you continue to eat, it is more than your hunger needs. Your belly starts to feel slightly bloated, and the food you consume is not as good as it did.
Stuffed: You start to feel uncomfortable, and there are some mild heartburns from the stomach acids going back up into the esophagus.
Using the hunger scale is actually an effective way to avoid overeating, so try it out!
2. Deal With Your Anxiety
This is the second out of the most effective tips on how to avoid overeating that I would like to reveal in this entire article and want you and my other readers to know and remember for good! Overeating can happen as you feel stressed and you would like something to ground you. Thus, the best way to avoid overeating is to stop feeling anxious. Find the reasons behind your anxiety as well as understand the side effects that it is having on your daily life. Remember that in case you feel anxious, deal with it rather than turning to eating.
Read More: How To Combat Anxiety Attack Naturally
3. Consume Lots Of Fiber
Foods rich in fiber will make you full faster and for longer. Therefore, fiber-packed snacks will be the perfect solution for overeating. Instead of eating unhealthy foods, you can try a bowl of granola, whole wheat crackers or fresh vegetables.
Consuming fiber in the morning can help you through few hours of work. In addition to this, a diet high in fiber can help in losing weight. Not to mention it is great for the heart and digestive system. Due to all of its health benefits, aim to consume at least 25 grams of fiber daily. Include apples and carrots in each snack and meal. Try placing some of the regular pasta, bread, and rice with whole grains.
This is, in fact, one of the best tips on how to avoid overeating naturally that people should learn and try to add fiber to your daily diet as soon as possible.
4. Consume Lots Of Protein
Like fiber, consuming enough protein will make you full faster and for longer than a lot of other foods. Ensure that all of your meals have a decent protein amounts in them. You can find protein in all kinds of food such as grains, beans, meat, vegetables, cheese, nuts, and yogurt. It is recommended to add protein-rich foods to your breakfast. Starting a new day with these foods will give you energy as well as keep you sated for longer.
5. Never Skip Meals
Whether you have a busy schedule or you want to lose weight, skipping meals can make you overly hungry and put you at risk for overeating. It is recommended to get at least 3 meals daily. Besides, you may need to get 1-2 snacks, according to your schedule. You may prefer to get 4-6 small meals instead of 3 traditional meals daily.
6. Just Eat When You Are Hungry
In case you are eating foods as a habit and not because you are hungry, you could be overeating and offering your body more than that it actually needs. If you do not have some typical sensations of physical hunger such as an empty pit feeling, hunger pangs, light-headedness, slight nausea, abdominal pain or irritability, you may be eating for other reasons like stress or boredom. Avoid snacking or eating and wait for the time you get true hunger to eat.
7. Stop Eating When You Are Full
This is, of course, a necessary to know tip as all of us know that if we keep eating even when we are already full, it would lead to several health issues, especially stomach related problem.
Your body offers a tool called satisfaction to aid you to stop overeating. When you feel sated, that is the way for your body telling your brain that you have consumed enough food. It provides your body with enough power for the next several hours. There is a range of satiation ranging from satisfied to overly full. In case you overeat, it is most likely for you to eat until you are overly full.
Instead, you should stop eating when you are just sated. This is when you are no longer hungry, you get a sensation of food in the stomach, but do not feel stretching or uncomfortable in the stomach.
8. Spend 20-30 Minutes Eating Your Meal
In case you eat too fast, you will tend to overeat if compared to when you eat a meal more slowly. It takes 20 minutes for the body to send signals to the brain that it is full. This is the reason why eating slowly can aid you to avoid overeating. Setting a timer while you eat can help you control yourself throughout the meal and contribute to your weight loss. Try placing your fork down to help in extending the length of the meal. Decreasing distractions while eating may also be effective. If you find that lights, music, loud noises, etc. are distracting you, you have to pay attention to your meals in order to avoid overeating.
In fact, spending 20-30 minutes eating your meal is also one of the best tips on how to avoid overeating, so people should follow this tip to avoid overeating.
9. Drink Adequate Water
Water is very vital to the proper functioning of the body daily. However, it is also a good way to decrease how much you consume. Aim to drink 8-13 cups of water or other liquids daily. This can help in controlling your hunger and keeping you hydrated throughout the day. Apart from just drinking water throughout the day, you have to drink 1-2 cups of water right before a snack or meal. This can fill up your stomach and make you feel physically sated.
This is in brief one of the best tips on how to avoid overeating, so people should not skip it out, but try to drink adequate water and control your hunger effectively.
10. See An Emotional Eating Therapist
Sometimes, you overeat due to emotional eating. It can be an eating disorder, so you should seek a medical help. Working with a mental health professional that can help you avoid this disorder. Ask a doctor or research online for a local mental health specialist who specializes in emotional eating. Talk to him or her about your biggest problem that you have to deal with. Besides, keep in mind that even if you see a therapist, it may take time before you can actually eat normal sized portions on a daily basis.
This is actually also one out of the best tips on how to avoid overeating that a lot of people in the world have been following this tip to deal with your eating disorder. Continue reading this entire article to discover other tips on how to avoid overeating and follow these tips for good!
11. Remove Serving Bowls When Eating
Another out of the best tips on how to avoid overeating that I would like to reveal in this entire article and want you and my other readers to know and follow for good is that removing serving bowls when eating can help you avoid overeating effectively.
Put the food on your own plate and stay away from the serving bowls. When your plate and serving bowls are on the table together, you are likely to eat more in case you pre-serve yourself. Staying away from the dinner table will help you control the temptation to add food to your plate. Besides, you can keep all of the foods in the kitchen instead of bringing them to the dinner table with you. Another option for you is to put all foods away before sitting down at the dinner table. Even when you go back to put your dishes away, there is no food while you clean up.
12. Have A Food Scale Or Measuring Cups
In order to ensure that you are consuming the exact portion size, it may be effective in measuring your food before eating it. Each individual needs different portion sizes of each of the food as well as the quantity of servings in the day. Basically, you should follow portion sizes for each food groups: 1 oz of grains, 3-4 oz of protein, 2 cups of leafy greens, and ½ cup of fruits. Adults often need to consume protein every meal, include 2 servings of fruit daily and 3-4 servings of leafy greens. They should include grains 1-2 times a day, but not necessarily every meal. Food scales may be suitable to use if you cannot measure all your food with a measuring cup. Besides, you may also want to measure bowls, plates, and reusable containers in order to see how much they can hold. In case you pack meals, you will also know in advance that how much you are consuming.
13. Write About What You Eat
This is also one of the best tips on how to avoid overeating naturally that people should know and make use for good, especially those trying to stop overeating.,
Writing about what you eat can be a great tool to aid you to decrease issues you get with overeating. Write down your thoughts daily or just some days a week. You can write about how much you eat, what you eat, how you are feeling and why you think you overeat. This act of sitting down and writing may force you to focus your meal.
14. Add Vinegar And Cinnamon To Meals
Adding some flavor to your meal may be an effective way on how to avoid overeating. There are some spices and flavors, which will help your meal healthier and tastier. Vinegar adds acidic flavor to sauces, salad dressings, and roasted veggies. For sweetness, add cinnamon to slow the speed of food transits from the stomach to the intestine. Both of these flavors will keep you sated longer and aids to prevent the post-meal slump.
15. Eat When You Are Not Hungry
Another one on the list of the best tips on how to avoid overeating, that I would like to reveal in this entire article today and want you and my other readers to know and consider following it if you are trying to avoid overeating at home. When you get overly hungry, you tend to overeat. When you overeat, you will feel sated, but then the insulin levels increase, causing you to get tired then you are hungry again, so you overeat again. If you eat when you are not hungry, you will eat less and more slowly.
16. Eat More Slowly
Eating more slowly is one of the easiest tips on how to avoid overeating. When swallowing food, there is a delay before you feel sated from it. Because of this delay, which is often between 10-30 minutes, you tend to eat more than you really need. The faster you eat, the more food you tend to consume. The solution for you is to chew each bite about 10 times. Applying this simple rule will make you eat more slowly, enabling your brain to catch up to your stomach.
In fact, this is among the best tips on how to avoid overeating naturally, so people should try to eat more slowly to avoid overeating.
17. Plan Ahead
Planning ahead will help you get the habit of eating well. In your free time, cut up vegetables and fruits and put them in containers in the refrigerator. When you get started to feel hungry, eat healthy snacks instead of opting for junk foods.
In addition to this, when you plan ahead, you tend to feel a bit of pressure. Finding a good balance is so tough, so changing your lifestyle like meal plans can make a difference.
18. Eat Frequently
Health experts all agree that eating frequently is one of the most effective ways on how to avoid overeating. Eating small meals will ensure that your body is never really hungry. Therefore, as soon as you start to be hungry, get a small snack which will decrease your hunger until the next meal.
Try to do this habit at work as well. A lot of people skip their lunch, which is bad for their health. And they often tend to eat fast food or unhealthy foods when they do not place foods together for the day. Make the time to eat frequently.
19. Do Not Buy Junk Food
In case you want to avoid overeating, you should not buy junk food. This is because you can lower your chances of eating junk food by not keeping it in your house. Eating junk food is not good for your health as it is unhealthy. Another problem with this food is its portion size, which continues to get bigger and bigger. Therefore, it obviously leads to overeating. If you get cravings for these snacks, there are a plenty of healthy options out there, which can make your cravings satisfied.
20. Make Smaller Meals
The more meal you make, the more food you will eat. This may be common when many families make huge meals every day. You might think that you will take the leftovers the next day, but chances are you will go back at the table or enjoy delicious leftovers as a snack before bedtime. Place the leftovers in a container, and use them when someone comes up or you are too busy to cook. Due to these benefits, you should try to make smaller meals if you are trying to stop overeating. Do you want to know other tips on how to avoid overeating naturally? Continue reading this article to discover them and then follow one or more tips for good.
21. Try Yoga
In case you want to know how to avoid overeating, try yoga. Focusing on the breathing & the moment you eat until full, instead of overeating. This is also a great one on the list of the most effective on how to avoid overeating that people should not skip out, but learn and consider following this tip as soon as possible.
22. Stop Over-Exercising
You will feel completely exhausted in case you over-exercise. It means that you might eat more than that you burned off. It is easier to hold a steady weight by controlling things you eat than exercising too much.
23. Drink Lemon Water
This is the last but very effective one out of the best tips on how to avoid overeating that I would like to reveal in this entire article and want you and my other readers to try to drink lemon water if you are trying to avoid overeating at home. You have heard that lemon water offers a plenty of health benefits, and reducing appetite is one of them. You can also find this on how to reduce body weight, so maybe there is something to it.
Another thing that we would like you and our other readers to do after reading this article and about the best tips on how to avoid overeating is to spend time on reading another article that will reveal the ways to overcome binge eating disorder- the How To Overcome Binge Eating Disorder – 6 Tips article. This is actually an interesting article that people can follow easily at home and without concerning about unwanted effects. These tips have already supported a lot of people in the world who are trying to avoid overeating. Therefore, readers of VKool.com should read this suggested article and follow these tips for good.
This is the list of 23 best tips on how to avoid overeating naturally that everyone who wants to stop overeating should read and remember for good. In fact, these tips have been already proven very effective and they are also used by many people, so you should not worry when following them.
After reading the list of best tips on how to avoid overeating naturally, if you feel this list is very good for your current condition and can also help other people around you who are trying to avoid overeating, you should share this list with them and simultaneously encourage them to follow one or more tips at home. Finally, we I also would like to know your opinion, so do not forget to leave your comments below, we will reply you as soon as possible.
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